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Zac Efron Beach Body Program

by Casey S.
4 athletes joined

Program Description

The purpose of the program is to allow you to be more confident when you need to. I’ve always been very insecure in my looks and working out has changed that for the better. In order to get the most out of this program, I would recommend eating at maintenance calories and 1 g of protein per lb of body weight for the first 8 weeks to focus on overload and packing on size. Next, eat in a 250-500 calorie deficit and do about 45 minutes to an hour of cardio every single day to shred off any excess body fat. Consume 1.3 g of protein per lb of body weight.Continue this until you are satisfied with your results. Disclaimer: Do not eat in a large calorie deficit if you are under the age of 18 or you have not finished puberty. If you have any physical or mental disabilities or have past health issues please consult a doctor before following this program. I do not have any professional qualifications so always take a medical opinion over my program. I am simply a guy who considers himself knowledgeable and interested in fitness and loves to help people.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 26, 2024 03:48
  • Last Edited
    Sep 09, 2024 04:15
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ON THE BOOSTCAMP APP
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Scan QR Code to Download
AppleStore
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Bodyweight)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Hammer Curl (Cable)
2
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Bodyweight)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Hammer Curl (Cable)
2
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Bodyweight)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Hammer Curl (Cable)
2
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Bodyweight)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Hammer Curl (Cable)
2
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Bodyweight)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Hammer Curl (Cable)
2
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Bodyweight)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Hammer Curl (Cable)
2
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Bodyweight)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Hammer Curl (Cable)
2
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Bodyweight)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Hammer Curl (Cable)
2
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Bodyweight)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Hammer Curl (Cable)
2
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Bodyweight)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Hammer Curl (Cable)
2
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Bodyweight)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Hammer Curl (Cable)
2
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 9
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Pull-Up (Bodyweight)
2
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
3
10 reps
RPE 10
6
Hammer Curl (Cable)
2
12 reps
RPE 10
7
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
3
Clean Deadlift
2
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
8 reps
RPE 8
5
Leg Extension
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
3
Clean Deadlift
2
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
8 reps
RPE 8
5
Leg Extension
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
3
Clean Deadlift
2
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
8 reps
RPE 8
5
Leg Extension
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
3
Clean Deadlift
2
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
8 reps
RPE 8
5
Leg Extension
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
3
Clean Deadlift
2
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
8 reps
RPE 8
5
Leg Extension
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
3
Clean Deadlift
2
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
8 reps
RPE 8
5
Leg Extension
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
3
Clean Deadlift
2
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
8 reps
RPE 8
5
Leg Extension
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
3
Clean Deadlift
2
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
8 reps
RPE 8
5
Leg Extension
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
3
Clean Deadlift
2
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
8 reps
RPE 8
5
Leg Extension
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
3
Clean Deadlift
2
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
8 reps
RPE 8
5
Leg Extension
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
3
Clean Deadlift
2
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
8 reps
RPE 8
5
Leg Extension
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
3
Clean Deadlift
2
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
8 reps
RPE 8
5
Leg Extension
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9.5
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Military Press (Barbell)
1
6 reps
RPE 7
5
Face Pull
2
12 reps
RPE 9
6
Hammer Curl (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9.5
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Military Press (Barbell)
1
6 reps
RPE 7
5
Face Pull
2
12 reps
RPE 9
6
Hammer Curl (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9.5
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Military Press (Barbell)
1
6 reps
RPE 7
5
Face Pull
2
12 reps
RPE 9
6
Hammer Curl (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9.5
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Military Press (Barbell)
1
6 reps
RPE 7
5
Face Pull
2
12 reps
RPE 9
6
Hammer Curl (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9.5
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Military Press (Barbell)
1
6 reps
RPE 7
5
Face Pull
2
12 reps
RPE 9
6
Hammer Curl (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9.5
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Military Press (Barbell)
1
6 reps
RPE 7
5
Face Pull
2
12 reps
RPE 9
6
Hammer Curl (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9.5
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Military Press (Barbell)
1
6 reps
RPE 7
5
Face Pull
2
12 reps
RPE 9
6
Hammer Curl (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9.5
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Military Press (Barbell)
1
6 reps
RPE 7
5
Face Pull
2
12 reps
RPE 9
6
Hammer Curl (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9.5
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Military Press (Barbell)
1
6 reps
RPE 7
5
Face Pull
2
12 reps
RPE 9
6
Hammer Curl (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9.5
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Military Press (Barbell)
1
6 reps
RPE 7
5
Face Pull
2
12 reps
RPE 9
6
Hammer Curl (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9.5
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Military Press (Barbell)
1
6 reps
RPE 7
5
Face Pull
2
12 reps
RPE 9
6
Hammer Curl (Cable)
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
2
12 reps
RPE 9.5
3
Pull-Up (Weighted)
2
8 reps
RPE 9
4
Military Press (Barbell)
1
6 reps
RPE 7
5
Face Pull
2
12 reps
RPE 9
6
Hammer Curl (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
2
Nordic Curl
2
15 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 10
5
Leg Curl
2
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
2
Nordic Curl
2
15 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 10
5
Leg Curl
2
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
2
Nordic Curl
2
15 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 10
5
Leg Curl
2
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
2
Nordic Curl
2
15 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 10
5
Leg Curl
2
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
2
Nordic Curl
2
15 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 10
5
Leg Curl
2
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
2
Nordic Curl
2
15 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 10
5
Leg Curl
2
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
2
Nordic Curl
2
15 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 10
5
Leg Curl
2
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
2
Nordic Curl
2
15 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 10
5
Leg Curl
2
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
2
Nordic Curl
2
15 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 10
5
Leg Curl
2
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
2
Nordic Curl
2
15 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 10
5
Leg Curl
2
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
2
Nordic Curl
2
15 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 10
5
Leg Curl
2
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
RPE 8
2
Nordic Curl
2
15 reps
RPE 9.5
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 7
4
Leg Extension
2
12 reps
RPE 10
5
Leg Curl
2
10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Barbell Row
3
6-8 reps
RPE 8
3
Dip (Weighted)
2
8 reps
RPE 8
4
Military Press (Barbell)
2
6-8 reps
RPE 8
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
1
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Barbell Row
3
6-8 reps
RPE 8
3
Dip (Weighted)
2
8 reps
RPE 8
4
Military Press (Barbell)
2
6-8 reps
RPE 8
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
1
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Barbell Row
3
6-8 reps
RPE 8
3
Dip (Weighted)
2
8 reps
RPE 8
4
Military Press (Barbell)
2
6-8 reps
RPE 8
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
1
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Barbell Row
3
6-8 reps
RPE 8
3
Dip (Weighted)
2
8 reps
RPE 8
4
Military Press (Barbell)
2
6-8 reps
RPE 8
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
1
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Barbell Row
3
6-8 reps
RPE 8
3
Dip (Weighted)
2
8 reps
RPE 8
4
Military Press (Barbell)
2
6-8 reps
RPE 8
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
1
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Barbell Row
3
6-8 reps
RPE 8
3
Dip (Weighted)
2
8 reps
RPE 8
4
Military Press (Barbell)
2
6-8 reps
RPE 8
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
1
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Barbell Row
3
6-8 reps
RPE 8
3
Dip (Weighted)
2
8 reps
RPE 8
4
Military Press (Barbell)
2
6-8 reps
RPE 8
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
1
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Barbell Row
3
6-8 reps
RPE 8
3
Dip (Weighted)
2
8 reps
RPE 8
4
Military Press (Barbell)
2
6-8 reps
RPE 8
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
1
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Barbell Row
3
6-8 reps
RPE 8
3
Dip (Weighted)
2
8 reps
RPE 8
4
Military Press (Barbell)
2
6-8 reps
RPE 8
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
1
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Barbell Row
3
6-8 reps
RPE 8
3
Dip (Weighted)
2
8 reps
RPE 8
4
Military Press (Barbell)
2
6-8 reps
RPE 8
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
1
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Barbell Row
3
6-8 reps
RPE 8
3
Dip (Weighted)
2
8 reps
RPE 8
4
Military Press (Barbell)
2
6-8 reps
RPE 8
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
1
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
2
Barbell Row
3
6-8 reps
RPE 8
3
Dip (Weighted)
2
8 reps
RPE 8
4
Military Press (Barbell)
2
6-8 reps
RPE 8
5
Lateral Raise (Cable)
2
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
1
12 reps
RPE 9
7
Lateral Raise (Dumbbell)
1
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Standing Shoulder Press (Dumbbell)
3 Sets
8 Reps
@9
2
Bench Press (Barbell)
3 Sets
6 Reps
@7
3
Pull-Up (Bodyweight)
2 Sets
8 Reps
@9
4
Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@10
6
Hammer Curl (Cable)
2 Sets
12 Reps
@10
7
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@9
Day 3
1
Barbell Row
3 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@9.5
3
Pull-Up (Weighted)
2 Sets
8 Reps
@9
4
Military Press (Barbell)
1 Set
6 Reps
@7
5
Face Pull
2 Sets
12 Reps
@9
6
Hammer Curl (Cable)
2 Sets
12 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@8
2
Walking Lunge (Dumbbell)
2 Sets
12 Reps
@7
3
Clean Deadlift
2 Sets
6-8 Reps
@9
4
Hip Thrust (Barbell)
2 Sets
8 Reps
@8
5
Leg Extension
2 Sets
12 Reps
@10
Day 4
1
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
@8
2
Nordic Curl
2 Sets
15 Reps
@9.5
3
Walking Lunge (Dumbbell)
2 Sets
12 Reps
@7
4
Leg Extension
2 Sets
12 Reps
@10
5
Leg Curl
2 Sets
10 Reps
@9.5
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
2
Barbell Row
3 Sets
6-8 Reps
@8
3
Dip (Weighted)
2 Sets
8 Reps
@8
4
Military Press (Barbell)
2 Sets
6-8 Reps
@8
5
Lateral Raise (Cable)
2 Sets
10-12 Reps
@10
6
Incline Curl (Dumbbell)
1 Set
12 Reps
@9
7
Lateral Raise (Dumbbell)
1 Set
12 Reps
@10